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Showing posts from September, 2019

Monday

Strength Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))
Behind The Neck Jerk (5 x 5) light to moderate weight.
Metcon EMOM 12 Min (Every Minute on the Minute for 12 Min) 10 hand release Push Ups 4 Push Jerks

Friday

Strength Hang Clean (6 x 2) Clean pull ( 5 x 3)
Metcon For Time 120 Wall Balls EMOM (Every Minute on the Minute) 4 Deadlifts*
RX Men: 165-185# / 18-20# Wall Ball RX Women: 105-135# / 12-14# Wall Ball

Thursday

Strength Part 1: 3 Sets 10-15 Pull Ups 10-15 Shoulder Press
Part 2: 3 Sets 15-20 Bent Over Rows 15-20 Push Ups
Part 3: 3 Sets 10-15 Upright Rows 10-15 Dips
Metcon 2 Rounds 24 Weighted Step Up & Overs 16 Toes to Bar 24 Burpee Box Jumps 16 Toes to Bar
RX Men: 40# DBs RX Women: 25# DBs

Wednesday

Strength 4 Rounds
10 Deficit Reverse Lunge Right 10 Deficit Reverse Lunge Left 10 Single Leg Deadlift Right 10 Single Leg Deadlift Left
These movements can be done with either a pair of dumbbells, or the barbell on your back.
Use a weight that will allow you to do all sets unbroken. Height for deficit should be 3-5"
4 Rounds 1 Min Pause Alternating Bicycle Crunches Rest 1 Min Each Pause should be 2 Seconds
Metcon 5 Rounds Min 1 - Max Double Unders Min 2 - Max Hang Power Snatch Min 3 - Max Push Ups Min 4 - Rest
RX Men: 75# RX Women: 55#

Tuesday

Strength Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex: Full Clean Front Squat Thruster
Then 3 x 1 Min Double Dumbbell Overhead Hold Rest as needed between Sets
Metcon 4 Rounds
3 Min AMRAP 6 Pull Ups 8 Front Squats
Rest 2 minutes between AMRAPs
RX Men: 95# RX Women: 65#

Monday

Strength Sumo Deadlift (4 x 3 then 4 x 1) Score is heaviest single.
10 Min AMRAP Odd Object Front Squats
Every Minute on the Minute 5 Odd Object Over the Shoulder (Sandbag or med ball)
Metcon 30 Min EMOM (Every Minute on the Minute) Min 1: 9 Clean and Jerks MIn 2: 200 Meter Run
RX Men: 75# RX Women: 55#

Friday

Strength Back Squat (3x3, 2x2, 1-1-1-1) I want these to be heavy. So break up the single reps. 
Pistols (3 x 20)
Alternate legs. So 10 per leg per set.
Metcon 3 mile run or 5000 meter row

Thursday

Strength  4 Rounds (Not for Time) 15 Plate Tricep Extensions 10 Around the Worlds 15 Plate Tricep Extensions 10 Around the Worlds (other direction)
Rest 2 Min Between Rounds
3 Min AMRAP (As Many  Reps as Possible in 3 Min) Close Grip Empty Barbell Curl Every Time you Break: 10 Alt Hammer Curls
Hammer Curl Weight -
Men: 40# DBs Women: 20# DBs
Metcon 7 Rounds
7 Lungesters 30 Double Unders
RX Men: 75# RX Women: 55#

Wednesday

Strength COMPLEX: 3 Front Squats - 2 Push Press - 1 Jerk (6 Sets of 6 Reps (3+2+1))
Unbroken Complex: 3 Front Squats 2 Push Press 1 Jerk (Power or Split)Rest as needed between sets. 
Metcon 5 Rounds 20 Alternating Step Up 12 Renegade Row (No Push Up)
RX Men: 40# DBs RX Women: 25# DBs

Tuesday

Strength 4 Rounds 10 Good Mornings 20 No Touch Sumo Deadlifts
5 Rounds 30 Seconds Plank Up Downs 30 Seconds Hollow Rock 30 Seconds Rest
Metcon For Time & Reps 4 Rounds
400m Run Max Shoulder to Overhead
RX Men: 95# RX Women: 65#

Monday

Strength Overhead Squat (15 Min to Establish 2 Rep Max)
Front Squat (6 Min EMOM x 4 Front Squats) Pick a weight that scares you!! They must be unbroken. 
Metcon 15 Min AMRAP 3 Front Squat 3 Toe to Bar 6 Front Squat 6 Toe to Bar 9 Front Squat 9 Toe to Bar ... Get as far as you can in 15 min.
RX Men: 115# RX Women: 75#